When Does Daylight Saving Time Change in 2025? The Full Guide to What You Need to Know Now

 

The twice-yearly changing of the clocks is a ritual met with widespread confusion and fatigue. Public polling reveals that only 12% of U.S. adults favour the current system of switching back and forth.¹ Amid this collective grumbling, many Americans believe the practice was supposed to have been abolished by now.

Despite the political promises and public exhaustion, the biannual time change is still in effect for 2025. This report provides the definitive dates for the 2025-2026 calendar, explains the complex political and legal gridlock that keeps the system in place, explores the nuanced data on how the change impacts public health, safety, and the economy, and offers an actionable plan to manage the transition.

For those seeking the immediate answer, here are the key dates for the United States:

• “Spring Forward” (Start of DST): Clocks move forward one hour on Sunday, March 9, 2025, at 2:00 a.m..
• “Fall Back” (End of DST): Clocks move back one hour on Sunday, November 2, 2025, at 2:00 a.m..

Your 2025-2026 Daylight Saving Time Calendar

“Spring Forward”: When We Lose an Hour in 2025

On Sunday, March 9, 2025, Daylight Saving Time (DST) begins. At 2:00 a.m. local time, clocks will “spring forward” one hour, immediately jumping to 3:00 a.m..

This transition results in the “loss” of one hour of sleep. The primary effect is that sunrise and sunset will occur approximately one hour later on March 9 than they did the previous day, providing more daylight in the evenings.

“Fall Back”: When We Gain an Hour in 2025

On Sunday, November 2, 2025, Daylight Saving Time ends, and the U.S. returns to Standard Time. At 2:00 a.m. local time, clocks will “fall back” one hour, returning to 1:00 a.m..

This transition results in the “gain” of an hour, often referred to as an “extra hour of sleep”. The immediate effect is that sunrise and sunset will be about one hour earlier, shifting more daylight into the morning hours.

To provide a clear reference for future planning, the following table details the upcoming DST schedule for the United States, which was established by the Energy Policy Act of 2005.

U.S. Daylight Saving Time Dates (2025–2028)

Year	Daylight Saving Time Begins (“Spring Forward”)	Daylight Saving Time Ends (“Fall Back”)
2025	Sunday, March 9	Sunday, November 2
2026	Sunday, March 8	Sunday, November 1
2027	Sunday, March 14	Sunday, November 7
2028	Sunday, March 12	Sunday, November 5
Data synthesised from.[2, 8]

 

A Note for International Readers: 2025 Dates for Europe & the UK

A common source of confusion for international businesses and travellers is the mismatch in time changes between the United States and Europe. In 2025, most European countries (including the United Kingdom) will transition on different dates:

• Europe/UK Start (Summer Time): Sunday, March 30, 2025.
• Europe/UK End (Winter Time): Sunday, October 26, 2025.

This discrepancy means the U.S. starts DST three weeks earlier than Europe and ends DST one week later.¹¹ Consequently, the time difference between cities like New York and London will be different from normal for a period of three weeks in the spring and one week in the fall.

“Lock the Clock”: Why Are We Still Changing Clocks in 2025?

The primary public question surrounding DST is why the practice continues. The answer lies in a complex political and legal stalemate at the federal level, leaving state-level efforts in limbo.

The Short Answer: No Law Has Passed (Here’s the 2025 Status)

Americans will be changing their clocks in 2025 because no federal law has been passed to eliminate the practice.

The widespread confusion stems from 2022, when the U.S. Senate unanimously passed the “Sunshine Protection Act”. This event generated significant media coverage, leading many to assume the end of time changes was imminent. However, that bill died in the House of Representatives and never became law.

In 2025, versions of the “Sunshine Protection Act of 2025” were reintroduced in both the House and Senate in the 119th Congress. However, the legislation has stalled. Recent attempts to fast-track the bill in the Senate were blocked, and the bills remain in their respective committees.

The Legal Trap: Why 19 States Are Stuck in Limbo

A deeper layer of confusion comes from the state level. Over the last seven years, at least 19 states—including Florida, Alabama, Colorado, Oregon, Utah, and Washington—have passed their own legislation to “lock the clock”.²² This leaves residents wondering why their state laws are not being enforced.

The roadblock is a 59-year-old federal law: the Uniform Time Act of 1966.⁹ This law dictates how and when the nation observes DST.

The Act creates a “one-way valve” for states:

1. Allowed: It provides a loophole for states to opt out of Daylight Saving Time and remain on permanent Standard Time year-round. ⁹
2. Forbidden: It does not allow states to independently choose to remain on permanent Daylight Saving Time.

Therefore, the laws passed in those 19 states are merely “trigger laws”. They state that the state will adopt permanent DST if and only if the U.S. Congress amends the Uniform Time Act to authorise it. Until Congress acts, the states’ hands are legally tied.

The Political Divide: What Does Donald Trump Want?

Adding to the 2025 political dynamic are statements from President Donald Trump. While some reports quote him saying he plans to “eliminate daylight saving time”, which implies a move to permanent Standard Time, his other statements clarify his position.

In an April 2025 post, Trump urged Congress to pass a bill for “more Daylight at the end of a day” and “no more changing of the clocks”.²³ This combination—more evening daylight and no switching—is the exact definition of permanent Daylight Saving Time. He is an ally of the Sunshine Protection Act, which he has called “very popular”. He has also stated that the Republican Party would “use its best efforts to eliminate” the time change, calling it “inconvenient, and very costly”.

Despite presidential support, the bill cannot be enacted by executive order and requires congressional approval. The 2025 effort has been stalled not by partisan gridlock, but by internal Republican disagreement. Senator Rick Scott (R-FL) has championed the bill, while Senator Tom Cotton (R-AR) has blocked fast-track efforts, arguing that the “uneasy compromise” of switching clocks is better than the alternatives and that “not every human problem has a legislative solution”.

The Exceptions: Who Doesn’t Change Clocks and Why

While most of the U.S. observes DST, several states and territories remain on Standard Time year-round, as permitted by the Uniform Time Act.

Arizona and Hawaii: The States That “Opted Out”

The two states that famously do not observe DST opted out for very different, but logical, reasons :

• Hawaii: The state’s reason is geographical. Located close to the equator, Hawaii’s daylight hours remain consistent throughout the year. The difference between the longest and shortest day is “barely an hour,” making a time shift unnecessary. The state opted out in 1967.
• Arizona: The state’s reason is environmental. In a state known for extreme summer heat, residents do not want more sunlight in the evening. As Arizona Representative Debbie Lesko explained in a 2022 hearing, many labourers, such as roofers, already work in the middle of the night to avoid dangerous temperatures. Extending daylight would be detrimental.

The “Doughnut Hole”: Arizona’s Baffling Exception (and its Exception)

The rule in Arizona has a famous and complex exception. The Navajo Nation, which spans northeastern Arizona, does observe Daylight Saving Time.

The reason is logistical: the Navajo Nation is a large territory that also extends into Utah and New Mexico, both of which observe DST. To maintain a uniform time for tribal affairs, the entire Navajo Nation follows the DST change.

This creates a fascinating “doughnut hole.” The Hopi Reservation, which is geographically surrounded by the Navajo Nation, follows the rest of Arizona and does not observe DST. This results in a complex map where a driver can, in some areas, pass from Standard Time (Arizona) into Daylight Saving Time (Navajo Nation) and back into Standard Time (Hopi Reservation) without ever leaving the state.

The U.S. Territories That Stay on Standard Time

In addition to Hawaii and most of Arizona, the following U.S. territories also do not observe Daylight Saving Time and remain on Standard Time permanently :

• American Samoa
• Guam
• The Northern Mariana Islands
• Puerto Rico
• The U.S. Virgin Islands

The Great Debate: Is the Time Change Actually Bad for You? A Nuanced Look

The movement to “lock the clock” is fueled by decades of research into the disruptive effects of time changes on public health, safety, and the economy. However, the data reveal a complex and often contradictory picture.

Part 1: Your Body vs. The Clock (Health Impacts)

The core health argument against switching clocks is “circadian misalignment”. The human body runs on an internal 24-hour “master clock,” or circadian rhythm, which is regulated by light exposure and controls processes like sleep, metabolism, and mental health. When the “social clock” on the wall is abruptly shifted by an hour, it desynchronizes from the body’s clock, leading to negative health effects.

A significant controversy exists over the acute cardiovascular risks. The American Heart Association (AHA) warns of these dangers, citing a Michigan study that noted a 24% increase in heart attacks on the Monday after the “spring forward” change, as well as a Finnish study finding an 8% higher rate of ischemic stroke in the first two days post-transition.

However, more recent and extensive research complicates this narrative. A 2024 Duke University study analysing 170,000 patients found “no significant increase” in heart attacks surrounding either the spring or fall transition. Other recent analyses from 2024 concur, suggesting the transitions are “unlikely to be associated with a marked increase” in adverse cardiovascular events.

While the acute risk of the switch is debated, scientists broadly agree on the chronic health risks of misalignment. A 2025 Stanford Medicine analysis concluded that the current system of switching twice a year is the worst option for public health and is linked to higher rates of obesity and stroke. Other studies link the disruption to long-term issues like depression, slowed metabolism, and weight gain.

Part 2: The Data on Public Safety (Accidents vs. Crime)

The public safety debate presents a direct trade-off, with valid data on both sides.

• The Case Against the Switch (Traffic Accidents): The “spring forward” transition is demonstrably dangerous for drivers. A 2020 study in Current Biology found a 6% increase in fatal car accidents in the week following the springtime loss of an hour.¹⁴ This spike is attributed to sleep deprivation, which slows reaction times. This effect is worse (over 8%) on the western edges of time zones, where people are already more sleep-deprived because the sun rises and sets later.
• The Case For Daylight Saving Time (Crime Reduction): The counter-argument is that lighter evenings are safer. Economists found that robberies drop by 7% overall and by 27% during the high-crime evening hours after the spring change. The extra ambient light deters street crime and makes it easier for victims to identify perpetrators.
• Part 3: The Economic Reality (Does DST Save Energy or Money?)

The original justification for Daylight Saving Time, first implemented during World War I, was to conserve fuel by reducing the need for artificial lighting. Modern studies show this is no longer true.

The Energy Policy Act of 2005 extended DST, providing new data. A 2008 Department of Energy report found that the extension saved a negligible 0.5% in energy per day, while other analyses found savings as low as 0.02%.

A landmark “natural experiment” study in Indiana provided the strongest evidence. When the state adopted DST in 2006, researchers found the policy actually increased residential electricity demand, costing households $9 million annually. The reason: minor savings on lighting were more than cancelled out by increased demand for air conditioning in the hotter, brighter evenings and increased heating in the darker, colder mornings.

The real economic debate is not about energy but about consumer behaviour versus productivity.

• The Costs: Sleep deprivation from the time change is estimated to cost the U.S. economy $411 billion annually in lost productivity, workplace mistakes, and health care costs.⁵⁵ The airline industry alone has cited $147 million in costs from scheduling conflicts.
• The Benefits: Retailers, Chambers of Commerce, and specific industries are the primary lobbyists for permanent DST.⁴⁷ They argue that more evening light encourages after-work shopping. The golf industry has reported a $200-$400 million benefit from one month of DST, while the barbecue industry claims a $150 million increase.

 

The Expert Verdict: Why Scientists and Politicians Are at Odds

This data reveals the central reason for the national gridlock. The two proposed solutions to end the clock change are in direct opposition.

1. The Political/Economic Solution: The “Sunshine Protection Act,” supported by President Trump and the retail and leisure industries, advocates for permanent Daylight Saving Time. This prioritises the economic and social benefits of more evening daylight.
2. The Scientific/Health Solution: The medical and sleep science community, including the American Medical Association and the American Academy of Sleep Medicine, advocates for permanent Standard Time.

Scientists argue that Standard Time is the choice that best aligns the body’s internal clock with the sun. They warn that permanent DST, which would mean very dark winter mornings for much of the country, would be the most biologically disruptive and unhealthy option. The political solution is the scientific problem, and the scientific solution is the political non-starter.

Your Action Plan: How to Handle the 2025 Time Changes

Until this debate is resolved, the twice-yearly change remains a reality. The “fall back” transition in November provides a critical, life-saving reminder for home maintenance.

The Most Important Task: “Change Your Clocks, Change Your Batteries”

Fire departments and safety organisations nationwide promote the “Change Your Clocks, Change Your Batteries” campaign.⁵⁸ The end of DST on November 2, 2025, is the perfect time to perform a home safety check.

Your “Fall Back” Home Safety Checklist

Task Category	Action Item	Why It’s Important
Fire Safety	Change Batteries in Smoke Alarms	Even if they are not chirping. A working alarm doubles your chances of surviving a home fire.[58, 59, 60, 62]
Fire Safety	Change Batteries in CO Detectors	Carbon monoxide is an invisible, odourless gas from fuel-burning appliances. This is a life-saving check.[59, 62]
Fire Safety	Test All Alarms	Press the “test” button on every smoke and CO alarm to ensure the siren sounds.[62, 63, 64]
Fire Safety	Check Expiration Dates	Smoke and CO alarms must be replaced entirely every 7-10 years. Check the manufacture date.[60, 63, 64, 65]
Fire Safety	Practice Your Family Fire Drill	Ensure everyone in the home knows two ways out of every room and has an agreed-upon outdoor meeting place.[59, 63]
Home Prep	Replace Furnace / HVAC Filters	Use the date as a biannual reminder to change filters, ensuring your system runs efficiently for winter.[58, 66]
Home Prep	Refresh First Aid / Emergency Kits	Check expiration dates on medications and supplies in your home and vehicle emergency kits.[58, 63]
Home Prep	Winterise Car & Home	Check car batteries and tyres [58], seal air leaks around windows and doors [67], and schedule chimney cleaning.[58]

 

How to Prepare for the “Fall Back” (Nov 2, 2025)

The autumn transition is generally considered the easier one. To ease the adjustment:

• In the few days before November 2, try going to bed and waking up 15-20 minutes later each day.
• Get exposure to evening sunlight in the days before the change. This can help delay your internal clock, making the transition smoother.

 

How to Prepare for the “Spring Forward” (March 8, 2026)

The spring transition is the more abrupt and disruptive change. To prepare for the next “spring forward” in March 2026:

• Start 3-5 days before the time change. Go to bed 15-20 minutes earlier each night to gradually adjust.¹⁴
• On the Sunday after the change, get outside for morning sunlight as soon as possible. Light is the most powerful signal to reset your circadian rhythm.
• Avoid caffeine, alcohol, and heavy meals close to your new, earlier bedtime, as they can disrupt sleep quality.

Helping Kids and Toddlers Adjust (A Parent’s Guide)

For parents, the time change can disrupt hard-won sleep schedules.

• The best strategy is a gradual one. Start about a week early, shifting both naps and bedtime 15 minutes earlier (for spring) or later (for fall) every 2-3 days.
• If you use a toddler clock (like a Hatch) that signals “wake up” time with light, adjust its timer gradually along with the new schedule.
• Maintain the bedtime routine (bath, book, bed) consistently. The routine itself signals to the child that sleep is coming, even if the clock time is different.
• Get children outside for morning sun exposure after the change. This will help reset their internal clocks faster ⁷²

 

Frequently Asked Questions (FAQ) About DST in 2025

Q1: When do clocks change in 2025?

A: In the United States, clocks “spring forward” (lose an hour) on Sunday, March 9, 2025, and “fall back” (gain an hour) on Sunday, November 2, 2025.2

Q2: Will Daylight Saving Time be permanent in 2025?

A: No. Although the “Sunshine Protection Act” was reintroduced in Congress in 2025, it has stalled and has not become law. Therefore, the biannual clock changes are still in effect.16

Q3: What is the Sunshine Protection Act?

A: It is a federal bill that would amend the Uniform Time Act to allow states to observe permanent Daylight Saving Time (providing more evening light) year-round. It has not passed Congress 17

Q4: Why do Arizona and Hawaii not use Daylight Saving Time?

A: Hawaii does not observe DST because its location near the equator means its daylight hours are consistent all year.33 Most of Arizona does not observe it because its extreme summer heat makes extra evening sunlight (and heat) undesirable.34

Q5: Is it “Daylight Saving Time” or “Daylight Savings Time”?

A: The technically correct term is “Daylight Saving Time” (singular). While “Savings Time” is a very common colloquialism, “Saving” is the official name of the policy.

Q6: Is permanent Standard Time or permanent Daylight Saving Time better for your health?

A: Most of the scientific and medical community, including the American Academy of Sleep Medicine, recommends permanent Standard Time. Experts argue that Standard Time (with more morning light) better aligns our internal circadian rhythms with the natural day, which is better for sleep and metabolic health.

Conclusion: The One Thing We Can Agree On

For the foreseeable future, Americans will continue to change their clocks in 2025 and beyond. The two key dates to remember are Sunday, March 9, 2025, when we “spring forward,” and Sunday, November 2, 2025, when we “fall back.”

The national debate remains stuck in a fundamental gridlock. Politicians and business interests push for the economic benefits of permanent Daylight Saving Time, while scientists and health organisations advocate for the biological benefits of permanent Standard Time.

The one point of consensus among politicians, scientists, and the 88% of Americans who oppose the current system is that the switch itself is the worst of all options.¹ Until the political and scientific communities can resolve their dispute on which time to settle on, the biannual disruption will remain a frustrating and defining feature of American life